Programmering v 5
måndag:
A/ E2M x 5 back squat
set 1. 4 bs @60%
set 2. 4 bs @70%
set 3-5 3 bs @80%
B/ 20 min AMRAP 70% effort focus functional movments and prehab
8/8 bottom-up KB press
15 m prowler push ( use boxes )
10 goodmornings
10/10 russian twist slow and controlled
Tisdag:
A/ 6 x 4 min AMRAP 2 min for transition
a1. 12 thrusters 35/25 + 4 shuttle-runs
a2. 8 burpees + 8 t2b
a3. 12 box-jump + 8 D-ball gto shoulders
Onsdag:
A/ est for 9 min
1 snatch 1 hang snatch 1 Ohs
B/ max aerobics intervalls 2 min 2 min off x 5
5-7 ub. deadlift 55/35
5-7 lat burpees o bar
5-7 ub. hang p cleans
5-7 lat burpees o bar
5-7 u.b push-press rt: burpees
K/T 10 push-ups
5 burpees
10 rbks
5 burpees
10 goblet squats rt: burpees
Torsdag:
A/ 3 x 10 min strength challenge
min: 0 12/12 hb reverse lunges from block
min: 3 8/8
min: 6 6/6
min: 8 4/4
min: 9 4/4
B/ min: 0 20-25 strict pull-ups
min: 3 15-20
min: 6 12
min: 8 6
min: 9 6
C/ min: 0 20 deadlift
min: 3 15
min: 6 12
min: 8 8
min: 9 8
Fredag: team of 2
2 rounds for time
800 m row / 100 cal AB ( one round with row in teams one round with AB in teams )
40 push-ups
40 hspu or 40 KB 2x 24/16 push-press
rest: 4 min
100 double-unders
80 t2b/ K/T hanging knee raises
60 power snatch 50/35 K/T rkbs
40 synk burpees o bar
60 power cleans K/T hang p cleans
80 v-ups
100 double-unders
Lördag:
A/ e90s x 8
3 Ohs 65-75%
B/ emotm x 25 min 80% effort
b1. box-jump
b2. DB musle snatch
b3. AB for cal
b4. SU
b5. rest
Söndag:
A/TGU
B/ 30 min 30 sec on 30 sec off
15 min AB
15 min row/skierg